Chickpea Flour Nutrition: USDA Data for Gluten-Free Cooking
Chickpea flour — also called besan or gram flour — has quietly become one of the most practical staples in gluten-free kitchens. Unlike many GF flours that simply mimic wheat, chickpea flour brings its own impressive nutritional profile to the table: substantial protein, serious fiber, and a mineral density that few alternative flours can match. The numbers below come directly from USDA FoodData Central, so you can plan your cooking on a factual foundation rather than marketing copy.
USDA Nutrition Data at a Glance
The table below presents every nutrient value sourced from USDA FoodData Central for chickpea flour (besan), reported per 100 grams of flour.
| Nutrient | Per 100 g |
|---|---|
| Energy | 387 kcal |
| Protein | 22.4 g |
| Total Fat | 6.69 g |
| Carbohydrate (by difference) | 57.8 g |
| Dietary Fiber | 10.8 g |
| Calcium | 45.0 mg |
| Iron | 4.86 mg |
| Magnesium | 166 mg |
| Potassium | 846 mg |
| Zinc | 2.81 mg |
| Sodium | 64.0 mg |
What These Numbers Mean for Gluten-Free Bakers
Protein: The Structural Backbone
At 22.4 g of protein per 100 g, chickpea flour stands well above many common gluten-free flours. Protein matters enormously in GF baking because the absence of gluten removes the primary structural network that gives conventional baked goods their chew and rise. The relatively high protein content in chickpea flour helps compensate: when hydrated and heated, those proteins coagulate and contribute a firmer, more cohesive crumb. In flatbreads, socca, and savory pancakes, this means you can often skip or reduce binding additives like xanthan gum. It also means baked goods made with a significant proportion of chickpea flour will keep their shape better after cooling.
From a satiety standpoint, protein is the most filling macronutrient, and 22.4 g per 100 g is a meaningful amount. A recipe using even 60–70 g of chickpea flour contributes a solid dose that can help make a meal feel more sustaining — useful context when you are assembling a gluten-free diet that feels complete rather than calorie-light but nutrient-poor.
Fiber: Texture and Blood Sugar Context
Dietary fiber clocks in at 10.8 g per 100 g — a figure worth paying attention to. In baking, high fiber content absorbs more water than refined starches, which means recipes benefit from slightly more liquid and a longer rest period after mixing. Allowing a batter or dough made with chickpea flour to hydrate for 10–15 minutes before cooking produces a noticeably smoother, more pliable result. In thin preparations like crepes or farinata, this extra absorption actually improves the final texture by reducing graininess.
Fiber also slows the digestion of carbohydrates. The 57.8 g of carbohydrate per 100 g sounds high in isolation, but paired with 10.8 g of fiber and 22.4 g of protein, the effective impact on blood glucose is considerably moderated compared to a refined starch flour with little fiber or protein. This is a general educational observation, not medical guidance, but it is a meaningful consideration when choosing which flour to feature in everyday gluten-free cooking.
Minerals: An Underrated Advantage
The mineral profile is where chickpea flour genuinely earns its reputation as a nutritionally dense flour. Potassium comes in at 846 mg per 100 g, magnesium at 166 mg, iron at 4.86 mg, and zinc at 2.81 mg. For people managing a gluten-free diet, minerals deserve extra attention because eliminating fortified wheat products can reduce intake of iron and B vitamins. Chickpea flour is naturally rich in iron without fortification, which makes it a valuable everyday ingredient rather than a supplement strategy.
Magnesium at 166 mg per 100 g is also notable; magnesium plays a role in hundreds of enzymatic processes and is often under-consumed in Western diets. Incorporating chickpea flour regularly into your cooking — not just as an occasional curiosity — is a straightforward way to improve mineral diversity in a gluten-free diet.
About the Data Source
All nutrition figures in this article come from USDA FoodData Central (fdc.nal.usda.gov), the official U.S. government food composition database. The specific entry used is Chickpea flour (besan), FDC ID 174288, with data retrieved on 2026-07-21. It is important to note that nutrient values in any food database represent averages across tested samples. Actual values in a bag of chickpea flour you purchase may vary depending on the brand, the chickpea variety used, the milling process, and storage conditions. Use these figures as reliable benchmarks for comparison and meal planning, not as exact guarantees for any single product.
How to Use This in Your Kitchen
- Socca and farinata: A thin batter of chickpea flour and water, cooked in a hot cast-iron pan or oven, produces a naturally gluten-free flatbread that relies entirely on the flour’s 22.4 g protein per 100 g for structure — no binders needed.
- Partial flour blend: Replacing 20–30% of a GF starch-heavy blend with chickpea flour boosts protein and fiber substantially without overwhelming the final flavor.
- Savory pancakes and fritters: The earthy, slightly nutty flavor of chickpea flour pairs naturally with vegetables, herbs, and spices, making it ideal for vegetable fritters, pakoras, and savory crepes.
- Pasta and noodles: Combined with water and a small amount of oil, chickpea flour can be rolled into a firm gluten-free pasta that holds up better in boiling water than many rice-based alternatives, again thanks to its higher protein content.
- Coating and breading: As a breading for pan-fried foods, chickpea flour creates a crisp, golden crust and adds mineral value to every serving.
- Hydrate before you cook: Given the 10.8 g of fiber per 100 g, let batters rest for at least 10 minutes after mixing to allow full hydration and avoid a gritty texture.
Frequently Asked Questions
How much protein does chickpea flour actually contain?
According to USDA FoodData Central (FDC ID 174288), chickpea flour contains 22.4 g of protein per 100 g. This makes it one of the higher-protein options among flours commonly used in gluten-free cooking, and it contributes meaningfully to structural integrity in recipes as well as to overall dietary protein intake.
Is chickpea flour high in carbohydrates?
The USDA data records 57.8 g of carbohydrate per 100 g. However, 10.8 g of that total is dietary fiber, which is not digested as a simple sugar. The combination of high fiber and high protein means that chickpea flour delivers carbohydrates in a form that is digested more slowly than refined starches — an important nuance for anyone thinking carefully about the composition of their gluten-free meals.
Does chickpea flour provide a good source of iron?
Yes. The USDA data shows 4.86 mg of iron per 100 g. For reference, adults generally need around 8–18 mg of iron daily depending on age and sex. A recipe using a substantial quantity of chickpea flour can contribute a meaningful portion of daily iron needs, which is particularly relevant for those on gluten-free diets who are not consuming iron-fortified wheat products.
How many calories are in chickpea flour?
USDA FoodData Central reports 387 kcal per 100 g for chickpea flour. Most recipes do not use 100 g of flour per serving, so the per-serving calorie contribution will be lower in practice. Those calories come packaged with 22.4 g protein, 10.8 g fiber, and an array of minerals, making it a calorically efficient choice from a nutrient-density perspective.